The Importance of Ergonomics

Ergonomic design is about creating a working environment that fits your needs. Design must complement how you work rather than force you to adapt to something new. A simple definition of ergonomics is “Making the work fit the person” and not “Making the person fit the work”

What are the benefits of ergonomics?

  • More productive and sustainable employees
  • Fewer employees experiencing pain
  • Implementing ergonomic improvements can reduce the risk factors that lead to discomfort
  • Increased productivity
  • Increased morale
  • Attention to ergonomics can make employees feel valued because they know their employer is making their workplace safer
  • Ergonomics leads to healthy and pain-free workers who are more likely to be engaged and productive 

4 Steps to Set Up Your Workstation

1. Feet

  • Your toes and the heels of your feet should be firmly on the ground. If they do not touch, you should use a footrest to support your feet.

2. Chair

Your chair should allow you to have the following features:

  • Your hips should be as far back in the chair as possible when sitting in it.
  • The backrest of the chair should support the curve of your lower back.
  • The seat height should be adjustable. That way, you can make sure your hips are bent between 90 and 110 degrees when sitting in your chair. You never want your knees higher than your hips when sitting.
  • When possible, your chair should have adjustable armrests so that you can adjust your arm position (see Arm Position section).
  • Our Sammy Ergonomic Chair offers a height adjustable gas lift, mesh back with lumbar support and adjustable arms.

3. Arm Positioning

  • Your arms should be relaxed at your sides with your armrests only lightly supporting your forearms. Your upper and lower arm should form a 90-degree angle (that is the bend at your elbow) when you are working.
  • Your wrists should have a very slight bend in them while they are on the keyboard. You do not want your wrists resting on the worktable, on the keyboard, or on a wrist rest/cushion because this only increases the compression in your wrist

Monitor

  • Your monitor should be about an arm’s length away or about 18-24 inches.
  • The height of your eyes should be 1-2 inches below the top of the monitor
  • You should also adjust the monitor slightly upward.

Other considerations

WHAT ABOUT A SIT TO STAND DESK?

There is little evidence to suggest that standing all day at a desk is better than sitting all day at a desk, and there are health implications for both. Experts agree that desks which allow sitting, and standing are beneficial due to their versatility, although the same benefits can also be achieved by frequently moving from sitting to standing throughout the day.

If you have a sit to stand desk, try to alternate standing and sitting throughout the day equally. Do this in smaller amounts of time (1-2 hours of sitting followed by 1-2 of standing) rather than copious amounts (sitting in the morning and standing in the afternoon).

MOUSE AND KEYBOARD

Find one you like! You do not need to get an ergonomic keyboard or different mouse if you are doing okay with your wrists and hands. If you are experiencing wrist or hand symptoms, you might want to try switching these things up. Using repetitive motions on your laptop’s touchpad or a standard mouse can stress muscles in your fingers and wrists in the same way that repetitive typing can cause fatigue or pain. At the minimum, most people should look for a mouse that is comfortable to grip and smooth to manoeuvre. 

There are a ton of great ergonomic keyboards and vertical mouses that can really reduce any issues in your hands and wrists. Most people do not know this and do not invest any time into trying options that are very cost effective.

TWO MONITORS

If possible, try to choose the one you use the most frequently and make it your primary screen. If you use one significantly more than the other, set that one directly in front of you. When you use your other, completely shift your chair and body to face that one. If you use both frequently and cannot decide on which you use more, make sure the space between the two monitors is centred with your face.

CROSSING YOUR LEGS

It is natural to shift in your chair throughout the day but start paying attention to how often you cross your legs and which leg is going over the other. Do not cross your legs for too long and try to alternate which one is on top when you do.

HABITS

Just like crossing your legs, there are other natural habits that pop up. For example, leaning onto one elbow more than the other. Notice if you keep going to one side vs. the other. This can put our spine and head in a completely different position. If you keep going to one side, even if for a few minutes every day, that is enough to potentially develop pain on one side of the body.

GLASSES

If you wear glasses, when you put them on, notice what you do with your head to see clearly. Do you look up more? Is the magnification only on the bottom? Try to keep your head in neutral which might mean moving the monitor or wearing your glasses at a different place on the bridge of your nose.

LIGHT

Like glasses, but sometimes even more subtle, light sources can change how we look at screens. If you have a bright lamp on your right side, you may slightly turn your head to the left to avoid direct light. Try to keep light soft and centred if you can.

How well does your current office set-up stack up? You can contact us to discuss product options and suggestions on how to quickly improve your office setup by emailing sales@paperpunch.ie

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